Quinoa and Lentil Salad with Feta and Herbs

A fresh, flavour-packed salad of quinoa, lentils, herbs, cranberries, capers and feta, finished with a lemony yoghurt dressing and plenty of crunch. This quinoa and lentil salad is one of my favourites!

Quinoa and Lentil Salad has to be one of my all-time favourite recipes, and it is perfect no matter the season. It is absolutely packed with flavour and goodness, and supremely delicious.

It’s based around super healthy quinoa and lentils (protein bomb!), loaded up with cranberries, capers, toasted seeds, nuts and crumbled feta. With handfuls of fresh herbs and a lemony yoghurt-cumin dressing with a touch of honey to finish things off. Seriously, yum!

TABLE OF CONTENTS

    This salad is inspired by the Hellenic Republic’s Cypriot Grain Salad, which had a real moment at the start of the 2010s. Funnily enough, I actually never encountered anything remotely similar to this salad in all my years living in Cyprus, so this version is my own spin on the salad – and trust me, it is so tasty.

    Ingredients

    This is one of those recipes with a long ingredient list, but it’s actually incredibly easy to prepare. If you have a local Greek / Turkish or Arabic greengrocer, head on in as they will have the freshest and most fragrant ingredients, especially herbs.

    • QUINOA: The backbone of the salad. It’s nutty, light, and holds up well even after a few days in the fridge. I like to use tri-colour quinoa, but any kind works well.
    • LENTILS: Brown or green are ideal here. They add substance and earthy flavour without dominating. I like to cook lentils myself, but if you’re in a hurry, use well drained canned lentils. Don’t use red, they’ll collapse (but if you have red lentils, make my Turkish Red Lentil Soup!)
    • FETA: Salty and creamy, it balances the sweet and sharp elements in the salad. Add it at the end so it keeps its shape.
    • FRESH HERBS: Flat-leaf parsley and mint are non-negotiable. Coriander/cilantro is optional, I know it’s polarising, so leave it out if you hate it. It is very popular in Cyprus, especially the seeds.
    • RED ONION: I love red onion and use it instead of brown onions in most dishes. Dice it finely so it doesn’t overpower, and soak it in the lemon juice to lightly pickle it – this will keep it from overpowering the salad.
    • GREEK YOGHURT: Forms the creamy base of the dressing. Keeps things light but satisfying, and the combo of yoghurt, honey and cumin is *chef’s kiss*!
    • LEMON JUICE: Used in both the salad and the dressing. Lifts the flavours and stops everything from tasting flat. No lemon? Use a good quality red wine vinegar. Also, add as much as you feel the salad needs, we all have different taste buds.
    • OLIVE OIL: Essential for the dressing and finishing. Choose a good one! It’s hard to get Cypriot olive oil abroad, but olive oil from Crete is very good in this sort of dish.
    • DRIED CRANBERRIES: A little sweet, a little chewy a little tart. Offsets the feta and capers. If yours are very sour, you might want a touch more honey. No cranberries? Use sultanas, raisins or chopped dried apricots.
    • GRAPES: Probably showing my age here, but I love grapes in all sorts of salads. Dark seedless grapes are sooo good in this, the add a nice bit of acidity and pop in your mouth. Trust me.
    • TOASTED SEEDS: For crunch and contrast. Use what you’ve got. Pumpkin, sunflower, sesame, pine nuts, but definitely toast them first for extra flavour. I often buy mixed bags of seeds and just dump the whole lot in.
    • CAPERS: Confession time, I love capers so much I can eat them directly from the jar! They cut through the other flavours in this salad and keep things interesting.
    • HONEY: Just a little in the dressing helps balance this salad and make it extra more-ish. Adjust depending on the sweetness of your dried fruit.
    • CUMIN: Adds warmth and a subtle earthy note to the dressing.
    • SALT & BLACK PEPPER: I don’t normally make a special point of highlighting these everyday ingredients, but it is important here! Don’t hold back. The grains, lentils, and yoghurt all need a decent amount to bring out their best.

    The complete ingredient list and detailed instructions are in the recipe card at the bottom of the page.

    Frequently Asked Questions

    Can I make Quinoa and Lentil Salad ahead of time?

    Yes! This salad actually gets better after a few hours in the fridge. Just hold off on the feta and dressing until you’re ready to serve for the best texture.

    What’s the best substitute for quinoa?

    Bulgur or couscous will work, but you’ll lose the nuttiness and chew. Stick with quinoa if you can, or try farro or barley.

    Can I leave out the herbs?

    Food from the Levant lives off fresh herbs, you can make this salad without them, but it is MILES better if you use a generous hand. Skip the coriander if you hate it, but keep the parsley and mint.

    Quinoa and Lentil Salad with Feta and Herbs

    This quinoa and lentil salad is one of my favourites. High-protein, full of texture, and loaded with cranberries, toasted seeds, capers, herbs and crumbled feta. The yoghurt-cumin dressing with lemon and honey is an absolute must!
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    Prep Time 10 minutes
    Cook Time 30 minutes
    Serves 4

    Ingredients
     

    For the salad:

    • 150 g dried quinoa, about 450g cooked
    • 150 g dried brown or green lentils, about 300g cooked
    • 1 medium red onion, finely diced
    • Juice of 1 lemon, around 40-50ml
    • ¾ cup dried cranberries or sultanas
    • small bunch dark seedless grapes, chopped
    • ½ cup mixed toasted seeds, pine nuts, pumpkin seeds, sunflower seeds
    • 3 tbsp capers, rinsed and roughly chopped
    • 1 small bunch flat-leaf parsley, finely chopped
    • 1 small bunch mint, finely chopped
    • 1 small bunch coriander, optional, finely chopped
    • 125 g feta, crumbled
    • Salt and black pepper, to taste
    • Olive oil, for seasoning

    For the dressing:

    • 100 g plain Greek yoghurt
    • 3 tbsp olive oil
    • 2 tbsp lemon juice
    • 2 tsp runny honey
    • ½ tsp ground cumin
    • Salt and pepper, to taste

    Instructions
     

    • COOK THE QUINOA: Rinse quinoa well under cold water. Add to a saucepan with 300ml water and a pinch of salt. Bring to a boil, reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool completely.
    • COOK THE LENTILS: Rinse lentils and place in a saucepan with plenty of cold water and a pinch of salt. Bring to a boil, then simmer for 20 to 25 minutes until tender but holding their shape. Drain well and let cool.
    • BUILD THE SALAD: While the lentils and quinoa are cooking, finely dice the onion and place it in a bowl with the lemon juice. In a large bowl, combine the cooked quinoa, lentils, red onion and lemon, cranberries, toasted seeds, capers and chopped herbs. Season generously with salt and black pepper, and drizzle with a little olive oil. Toss to coat and taste to make sure the flavours are balanced.
    • MAKE THE DRESSING: Whisk together the yoghurt, olive oil, lemon juice, honey, cumin, salt and pepper until smooth.
    • FINISH AND SERVE: Fold in the crumbled feta, drizzle over the dressing and serve chilled or at room temperature.

    Notes

    • Canned lentils work fine. Just drain, rinse and skip the boiling step.
    • Brown or green lentils hold their shape best. Don’t use red, they’ll collapse. (but if you have red lentils, make my Turkish Red Lentil Soup!)
    • Adjust the honey and lemon to your taste. Cyprus is famous for its glorious lemons, so I like to use a lot.
    • For a heartier version, top with grilled halloumi or pan-roasted chicken breast. SO good!

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    Nutrition

    Serving: 1bowl | Calories: 695kcal | Carbohydrates: 82g | Protein: 27g | Fat: 30g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.003g | Cholesterol: 29mg | Sodium: 542mg | Potassium: 753mg | Fiber: 18g | Sugar: 28g | Vitamin A: 186IU | Vitamin C: 8mg | Calcium: 238mg | Iron: 5mg
    Tried this recipe?I’d love to hear how it went! Please leave a review or a star rating and let me know how it was! Use the hashtag #daysofjay on Instagram so I can see your delicious creations.
    Course | Main Course, Main Event
    Cuisine | Cypriot, Greek, Turkish

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    Jay Wadams
    Jay Wadams

    Jay Wadams is a cookbook author and food photographer, based in Italy 🇮🇹 Germany 🇩🇪 and Australia 🇦🇺. He has written two cookbooks: 'Tasty (2017) and 'Simply Summer' (2018), with a new release due this year.

    Jay has been writing popular recipe blog, daysofjay.com for over 12 years, sharing vibrant, travel-inspired dishes for home cooks seeking approachable, flavour-packed meals. A Le Cordon Bleu graduate with a Diploma in Gastronomy and Nutrition, Jay brings expert insight and creativity to every recipe.

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